Sleep study: Simple sleep tweaks boost wellbeing 睡眠研究:調整睡眠可以提升幸福感

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英國和澳大利亞的科學家表示,調整睡眠習慣可以改變人體的生物鐘,改善人們的健康狀況。

文字稿

Life can be hard for night owls. Their bodies are hard-wired to stay up late into the night. And a morning alarm clock can force them to get up for work hours before their body is ready.

生活對於夜貓子來說可能會比較艱難。他們的身體天生就會熬夜。早晨的鬧鐘總是迫使他們在自己身體準備好之前起床工作。

The study looked at 21 people who were regularly going to bed after 2am. They were instructed to get up and go to bed at the same times every day, do so hours earlier than usual, get loads of sunlight in the morning and have fixed meal times.

這項研究對21名經常在凌晨兩點以後睡覺的人進行了跟蹤調查。研究人員要求他們每天在相同的時間起床和睡覺 —— 這比平時早幾個小時,上午多曬太陽,用餐時間也要固定。

On average people shifted their body clocks two hours earlier, were getting the same total shuteye but were reporting lower levels of sleepiness, stress and depression. The researchers said their methods may seem like obvious advice for good sleep hygiene, but they were surprised how effective such relatively simple strategies were.

平均來看,他們的生物鐘提前了兩個小時,總體睡眠時間和以往相同,但睏倦、壓力和抑鬱的程度有所降低。研究人員說,雖然他們的方法看似是對養成良好睡眠衛生習慣最直白的建議,但他們對這個相對簡單的方法的效果感到驚訝。

1. 詞彙

night owls 夜貓子
hard-wired 本能的,天生的
alarm clock 鬧鐘
instructed 被指示
sunlight 日光,陽光
body clocks 生物鐘
shuteye 睡眠
sleepiness 睏倦,睡意
strategies 策略,方法

2. 閱讀理解:請在讀完上文後,回答下列問題 。

1. What is the problem that night owls face when their alarm clock goes off in the morning?

2. When were people taking part in the sleep study told to have their meals?

3. How much more sleep did the people taking part in this study get when they went to
sleep two hours earlier?

4. True or false? Going to bed after 2am and getting sunlight in the morning were two changes that were found to help people feel less sleepy during the day.

3. 答案

1. What is the problem that night owls face when their alarm clock goes off in the morning?
A morning alarm clock can force night owls to get up for work hours before their body is ready.

2. When were people taking part in the sleep study told to have their meals?
They were told to eat at the same time every day – at fixed meal times.

3. How much more sleep did the people taking part in this study get when they went to sleep two hours earlier?
On average, people who shifted their body clocks two hours earlier were getting the same total shuteye, but were reporting lower levels of sleepiness, stress and depression.

4. True or false? Going to bed after 2am and getting sunlight in the morning were two changes that were found to help people feel less sleepy during the day.
False. The study looked at 21 people who were regularly going to bed after 2am but were told that during the study, they should get loads of morning sunlight.